Excessive stress or a hectic lifestyle can lead to a deep fatigue that disrupts daily life, especially if it lasts for a long time.
If this chronic lack of energy persists and dampens your daily activities, the problem may not just lie with your sleep quality. Not to mention the pathologies that require the advice of a specialist, bad everyday habits can also sap energy and lead to extreme fatigue.
To get in shape in the morning and be energetic until the evening, here are some tips for implementation.
We tend to think that when fatigue hits us hard, physical activity will use up what little energy we have left. However, many studies have shown that, on the contrary, exercise is recommended when you feel tired. “Exercise has a regulating effect on physiology. In addition, it provides well-being through the release of endorphins, which allows you to take a break during the day and sleep well at night,” explains to 20 minutes dr Olivier Pallanca, psychiatrist and neurophysiologist specializing in sleep pathologies and attention disorders.
A study conducted by researchers at the University of Georgia (USA) showed that sedentary and healthy people who started with moderate physical activity for at least 20 minutes three times a week felt significantly more energetic and fit after 6 weeks.
Of course, training when you are tired does not necessarily mean running a marathon. A gentle and moderate activity such as swimming, yoga or walking for 45 minutes once or twice a week is enough to recharge your batteries.
Adopt a sleep ritual
As with children, sometimes it’s good to maintain a ritual that promotes sleep and a peaceful night. First, if your eyes close by themselves, don’t fight. In order not to miss the “sleep train”, it is better to listen to your body and go to bed as soon as you need it. Ideally, try to set a bedtime and stick to it. It has been proven that going to bed at a fixed time promotes falling asleep and better rest.
Before going to bed, prioritize gentle activities (so don’t exercise, because exercise is stimulating), relax and turn off screens as much as possible (computer, smartphone, TV): the blue light they emit can disrupt sleep cycles.
Have you ever wondered if gulping down a sandwich 10 minutes in front of your computer during your lunch break could be the cause of your fatigue? Because it’s very possible. “Eating too much food, especially around lunchtime, can lead to chronic fatigue. This creates pumps in the early afternoon due to excessive carbohydrate intake. This leads to spikes in blood sugar, which the body fights with spikes in insulin. This has a rebound effect: blood sugar drops, leading to fatigue and sugar cravings, and so on,” says nutritionist Raphaël Gruman in 20 minutes.
To eat healthily and feel more rested, choose hot and balanced dishes (vegetables, vegetable or animal proteins, legumes) that are easier to digest than sandwiches. If you’re feeling a little hungry, replace your usual sweet treat with a fruit or a handful of nutrient- and mineral-rich oleaginous fruits (walnuts, almonds, hazelnuts) with a hot beverage. Avoid drinking too much alcohol and remember to stay hydrated throughout the day.
Stock up on vitamin D
A vitamin D deficiency can also explain your fatigue. This vitamin is essential for the proper functioning of our body: it promotes the absorption of calcium and phosphorus through the intestines, helps to fix calcium in the bones and regulates hormonal fluctuations that cause fatigue and stress.
For good vitamin D levels year-round, ideally expose yourself to outdoor light every day. 10 to 15 minutes is enough, which corresponds to a morning walk or a lunch break.
Take care of your sanity
It may be that the intense tiredness you feel as soon as you wake up is a symptom of a greater discomfort. If your loss of energy is accompanied by the symptoms listed below, you may be suffering from depression. Do not hesitate to consult your doctor who will advise you on a treatment:
– sleep disorder
– Loss of pleasure in even normally pleasurable activities
– dark or suicidal thoughts
– Poor self-image, feelings of guilt
– Difficulty concentrating
– Loss of appetite with weight loss or weight gain with increased appetite.
– Physical complaints (stomach ache, loss of libido, etc.)
– Psychomotor retardation.